Sleep & Social Media: Bedtime Drift, REM, Next-Day Performance — Stats

Sleep is powerful. It helps our brain grow stronger, our body heal, and our mood stay balanced. But today, many kids, teens, and even adults find it hard to get good sleep. Why? One big reason is social media. Those little screens we scroll before bed are causing something called “bedtime drift.” That means we go to bed later and sleep less. And when we lose sleep, our brain loses focus, our memory weakens, and our performance drops—especially the next day at school or work.

1. 70% of teens check social media before going to sleep

It’s no secret—phones have become the last thing most teens see before they close their eyes at night.

In fact, studies show that 70% of teens check social media right before going to sleep. That means more than two out of three teens are scrolling, liking, commenting, or watching videos instead of winding down their brains for rest.

Now, why does this matter so much? Because bedtime is not just a “sleep time.” It’s a key moment when the brain starts to slow down, relax, and prepare for rest. But social media does the opposite. It makes the brain more alert.

It creates excitement, worry, even jealousy. It can bring up emotions that the brain now has to deal with—right when it should be relaxing.

When teens scroll before bed, their minds stay busy for longer. Even if they stop scrolling, their thoughts keep going. Maybe they’re thinking about something they saw. Maybe a friend posted something upsetting.

Or maybe they’re just trying to keep up with everything happening online. This “mental chatter” delays sleep and reduces sleep quality.

Another thing that happens is that bedtime slowly gets pushed back. A teen might plan to sleep at 10 PM, but they start checking Instagram or TikTok “just for five minutes.” Suddenly, it’s 11:30 PM, and they’re still awake. That’s bedtime drift—and it’s often caused by social media habits.

So, what can we do about this?

First, we need to accept that social media isn’t evil. It’s how many teens connect with friends, share creativity, and feel seen. But timing matters. Using social media during the day is fine—but using it right before sleep is a problem.

Here’s a simple fix: create a no-screen rule at least 30–60 minutes before bedtime. Replace phone time with something calming. That could be reading a book, listening to soft music, journaling, or even taking a warm shower. These activities help the brain slow down. They also send a clear signal to the body: it’s time to rest.

Parents can help by setting clear boundaries. If your child uses their phone late at night, try having them charge it outside their bedroom.

You can even use apps that limit access to social media at night. Some phones have built-in “downtime” features that block apps after a certain hour. It’s not about punishment—it’s about building better sleep habits.

Also, talk about why sleep matters. Many teens don’t realize that their tiredness, mood swings, or poor focus at school may be connected to what they do before bed. Help them connect the dots. When they understand the “why,” they’re more likely to follow through.

If your teen needs social media to feel connected, you can encourage them to check it after school or during the day. Help them notice how much better they feel when they sleep more—and how much sharper their brain works at school or during activities.

At Debsie, we believe that small steps can lead to big changes. Helping your child reduce bedtime social media use could be one of the most powerful steps you take to boost their sleep, focus, and mood. It’s not about being perfect. It’s about being aware—and making better choices a little at a time.

2. Using screens within 1 hour of bedtime delays sleep by 45 minutes on average

Let’s talk about something that might be affecting your sleep without you even noticing. Studies show that just using screens—like phones, tablets, or laptops—within one hour of bedtime delays sleep by an average of 45 minutes.

That’s almost an hour of rest lost every night. Over a week, that adds up to more than 5 hours. Over a month? Nearly a full day of lost sleep.

So why does screen time delay sleep?

The answer is simple: your brain needs time to slow down, and screens do the opposite. They flash light, show exciting images, and often fill our heads with strong emotions—happy, sad, or stressed. This is especially true for social media, games, and fast-moving videos.

They keep our minds busy and our brains awake, even if we feel physically tired.

Also, screens give off something called blue light. It may sound harmless, but blue light tricks the brain into thinking it’s still daytime. That means your body doesn’t make enough melatonin, the hormone that helps you fall asleep.

When melatonin levels drop, sleep gets delayed. Your brain stays alert, and falling asleep becomes harder.

Now think about this: bedtime isn’t just about going to bed. It’s about getting your body and mind into sleep mode. When screens enter that hour before sleep, they interrupt this natural process. You lie down in bed, but you’re still wired. You toss and turn, and sleep doesn’t come quickly.

So what can you do?

First, try setting a “power down” hour. This is a full hour before sleep when all screens are off. Phones, TVs, tablets—everything goes off. Instead, choose quiet activities. Maybe your child can color, stretch, write in a notebook, or simply lie down and talk with you. The key is calm and comfort. Let the brain gently slow down.

If an hour feels too long, start small. Begin with 20 minutes of no screens, and increase it slowly each week. Make it a game or a fun family habit. You could even create a bedtime box with books, puzzles, or toys your child loves that don’t involve screens.

Another idea is to change the settings on your devices. Most phones and tablets now have “night mode” or “blue light filters.” These settings make the screen warmer in color, which can help reduce the harm.

But remember, even with filters, screen content can still excite the brain. That’s why turning them off fully is best.

Parents, your actions matter here too. If kids see adults scrolling before bed, they will do the same. Make bedtime a screen-free time for the whole family. You can even charge devices in a separate room to remove the temptation.

If your child struggles with this habit, talk to them. Don’t just say “no screens.” Instead, explain how their brain works. Show them how staying away from screens before bed helps them sleep faster, think clearer, and feel better the next day. Help them notice the difference after a few nights.

Remember, every small change helps. You don’t have to be perfect. Just shifting screen habits by even 20 or 30 minutes can make a big difference in how your child sleeps and feels. At Debsie, we care about the whole child—body, brain, and heart. And good sleep supports all three.

3. Blue light from screens suppresses melatonin production by up to 55%

Here’s something most people don’t realize: the light coming from phones, tablets, and TVs isn’t just light. It’s called blue light, and it has a strong effect on the brain. In fact, research shows that blue light from screens can suppress melatonin production by up to 55%. That’s more than half!

Why does that matter so much?

Melatonin is a natural hormone that helps your body know when it’s time to sleep. When it gets dark outside, your brain starts making more melatonin. That’s what makes you feel sleepy. But if you’re using a screen right before bed, that blue light tricks your brain into thinking it’s still daytime. So your body stops making melatonin—or makes much less of it.

When melatonin is low, it’s harder to fall asleep. It’s also harder to stay asleep. And even if you do fall asleep, the quality of your rest isn’t as good. Your sleep may be lighter, and you might wake up more during the night without even realizing it.

This is especially serious for kids and teens, because their brains are still developing. They need deep, healthy sleep to grow strong, think clearly, and feel balanced. But if blue light cuts melatonin by more than half, that natural sleep rhythm gets thrown off.

So what can be done?

The first step is to cut screen time before bed—even just one hour without screens can help melatonin return to normal levels. That’s the simplest and most powerful solution. But if screens must be used late (for homework or reading), then at least use a blue light filter. Most phones, tablets, and computers now have a feature that lowers blue light. You can turn it on in settings—often called “Night Shift” or “Blue Light Filter.”

You can also try blue-light-blocking glasses. These are special glasses that filter out blue light. Some kids and teens like them because they look cool and give them a sense of control over their sleep habits.

Another trick is to dim the lights in the house an hour before bedtime. Bright room lights can also reduce melatonin, especially the white or bluish lights found in modern lamps. Switch to warm, soft lighting at night. Candles, salt lamps, or warm-tone bulbs can all help send the signal to the brain: it’s time to slow down.

Parents can make this easier by leading by example. Try turning off your own screens earlier too. Let your kids see that bedtime is a calm, quiet part of the day—not screen time. Make it a cozy moment with soft lights, quiet voices, and relaxing activities like puzzles or drawing.

And here’s a fun idea: create a “melatonin-friendly” bedtime zone. This could be your child’s room, with no screens allowed after a certain hour. Add comfy blankets, soft lighting, and maybe even relaxing scents like lavender to help their body wind down.

If your child is older and resistant to screen limits, help them run an experiment. Let them keep a simple sleep journal for one week where they write down when they used screens, when they slept, and how they felt the next day.

After that week, have them try reducing screen use and tracking the changes. Many kids are surprised at how much better they feel—and they start making better choices on their own.

Sleep is not just about rest. It’s about helping the brain grow, store memories, and recover from the day. When we protect melatonin, we protect all those amazing things sleep can do. And at Debsie, that’s part of our mission—to help every child reach their best potential by supporting their brain and body with science-backed habits.

4. 60% of adolescents sleep with their phone within reach

It might seem like no big deal—just a phone by the bed. But it turns out, 60% of adolescents sleep with their phone within reach, usually right next to their pillow or on the nightstand. That one little habit can have a huge effect on sleep quality and brain function the next day.

So why is having a phone nearby during sleep a problem?

First, there’s the constant temptation. Even if the phone is on silent, it’s still there. Teens often tell themselves, “I’ll just check one more thing.” That one thing turns into twenty minutes, or more. And when the brain is stimulated late at night, it takes longer to calm down again.

Second, phones light up. Even on silent mode, notifications can cause the screen to flash. That quick burst of light in the dark is enough to wake the brain slightly, even if the person doesn’t fully open their eyes. It’s called micro-arousal, and it’s one of the sneakiest ways that phones disturb sleep.

Third, if a teen does wake up in the middle of the night—and many do—they’re far more likely to reach for their phone if it’s right there. One minute they’re checking the time. The next, they’re scrolling through social media. That short wake-up turns into a full interruption of deep sleep.

All of these little disruptions add up. Even if the teen thinks they’re getting enough hours in bed, the quality of their sleep is poor. That means the brain doesn’t do its full job overnight. Memory suffers. Focus drops. Emotions become harder to manage. And mornings feel groggy, not refreshed.

So what can we do?

One of the best things any parent can do is to create a new habit: phones sleep in a different room. It sounds small, but it’s powerful. By charging the phone in another room—or even just across the bedroom—you remove the temptation and the disruption. It gives the brain space to rest fully.

If your child needs an alarm, don’t worry—get them a simple old-fashioned alarm clock. They still exist, and they work just fine. This way, they don’t need their phone by the bed “just for the alarm.”

If your child pushes back, you can meet them halfway. For example, you might say the phone can stay in the room but must be placed out of reach—on a dresser or shelf across the room. This alone can cut down the temptation to check it constantly.

Another helpful strategy is to use bedtime mode or focus mode on the phone. These features automatically silence notifications and dim the screen at certain hours. It’s not a perfect fix, but it can help reduce disruptions if the phone truly must be nearby.

But the most important thing is to talk about why. Let your child know that you’re not doing this to punish or control them. You’re doing it because sleep is sacred. When their brain rests well, everything else gets better—school, sports, emotions, friendships, and even their screen time experience.

You can make this a family challenge too. Everyone in the house can try a “no phones in the bedroom” week. See how everyone feels after seven nights of real rest. Many families are shocked by the difference. Mornings are easier. Tempers are calmer. And school performance improves.

At Debsie, we’re not just about academic success—we’re about helping children grow into healthy, focused, emotionally strong people. Something as simple as removing a phone from the bedside might be one of the most important changes you can make for your child’s mind and body.

Sleep is when the brain reboots. Let’s not let a tiny screen steal that chance away.

5. 45% of social media users wake up at night to check notifications

Imagine this: it’s the middle of the night, the room is dark, and suddenly—ding! A sound. A buzz. A light. Almost half of social media users don’t ignore it. In fact, 45% of them actually wake up at night just to check their notifications. That means nearly one in two are interrupting their sleep just to peek at a message, like, or update.

At first, this might seem harmless. It’s just a quick glance, right?

But here’s what’s really happening. When a person wakes up to check their phone—even for a few seconds—they’re breaking the natural flow of sleep. Sleep is not just about being unconscious. It’s a cycle, and each stage is important. Waking up in the middle of the night pushes the brain out of deep sleep and sometimes keeps it in lighter sleep stages for the rest of the night. That means the person doesn’t get enough REM or deep sleep, which are the most powerful parts of rest.

What’s worse is that this habit can easily become a routine. The brain starts to expect those wake-up checks. It becomes trained to be alert for notifications—even during sleep. That leads to fragmented sleep, which causes foggy mornings, poor memory, and even emotional struggles like mood swings or anxiety.

Why are so many people, especially teens, checking their phones in the middle of the night?

One big reason is FOMO—the fear of missing out. Social media is fast-paced. Posts come and go. If someone feels like they might miss a message or a moment, they stay “on alert” even while sleeping. It’s like being half-awake all night long.

So what can be done to stop this?

The best strategy is prevention. Make nighttime a true break from the digital world. Turn off notifications completely during sleep hours. Most phones allow you to create “Do Not Disturb” settings for custom times. Use this to silence all alerts, buzzes, and pings while your child is asleep.

Better yet, use “sleep focus” modes that also dim the screen and block apps from being opened unless truly needed. You can also guide your child to switch their phone to airplane mode before bed. This cuts off all messages, alerts, and distractions.

Of course, the most effective solution is to keep phones out of the bedroom altogether, as we discussed earlier. If your child is still waking up to check their device, it may be time to revisit this boundary with kindness but firmness.

You can also help rewire this habit by teaching mindful sleep practices. That might include deep breathing before bed, journaling to release thoughts, or using a calming audio track to fall asleep and stay asleep.

Once your child gets used to full, uninterrupted sleep, they’ll start to notice the benefits. They’ll feel more rested, more focused, and more balanced emotionally. That’s powerful motivation to stick to better sleep habits.

At Debsie, we believe that great learners are great sleepers. Helping kids break the habit of midnight scrolling is a big step toward helping their brains perform at their best.

6. Only 15% of teens get the recommended 8–10 hours of sleep on school nights

This number should make everyone stop and think: only 15% of teens get the recommended 8 to 10 hours of sleep on school nights. That means 85%—the vast majority—are sleep-deprived almost every single day of the school week.

Teenagers need more sleep than adults. Their brains and bodies are growing fast. School, sports, emotions, social life—it all takes a toll. Sleep is when the brain gets to recharge, repair, and reset. Without it, everything starts to slip—memory, mood, attention, even physical health.

So why aren’t teens sleeping enough?

There are a few big reasons. First, school schedules are often out of sync with a teen’s natural body clock. Many teens are wired to stay up later and sleep later, but school starts early. That alone puts them at a disadvantage.

Second, we have homework pressure. After school activities, part-time jobs, and heavy workloads often keep teens up late.

But one of the biggest culprits? You guessed it: screens and social media. Nighttime scrolling pushes bedtimes later. And even if the phone is off, the brain can stay alert for hours afterward. It’s hard to fall asleep with a busy mind.

So teens go to bed late and wake up early. And when they do that night after night, sleep debt builds up. The result is a child who may seem moody, distracted, unmotivated, or even depressed—not because they’re lazy or unfocused, but simply because they’re exhausted.

Here’s what families can do.

First, track sleep. Have your teen record what time they go to bed and wake up for a week. Many don’t even realize how little they’re sleeping until they see it in writing.

Second, set a regular bedtime. Teens may resist at first, but the body loves routine. Try easing into an earlier bedtime by 10–15 minutes each night until you hit the target. Even 30 extra minutes can make a big difference.

Third, cut back on screens before bed. As we’ve already covered, that’s a major source of sleep disruption. Replace screen time with something relaxing. A short chat, a good book, or even just lying quietly can help the brain slow down.

If mornings are rushed and stressful, work backwards. Ask: what time does your child need to wake up to be on time for school? Subtract 8–9 hours from that, and that’s the new bedtime goal.

Also, don’t skip weekend sleep hygiene. It’s tempting to let teens sleep until noon on weekends. But swinging between late nights and long sleep-ins can throw off the body’s internal clock. Try to keep wake-up times within an hour or two of school-day routines.

Talk openly about the “why” behind these changes. Let your teen know this isn’t just about rules—it’s about helping their brain grow stronger, sharper, and more balanced. Show them the link between sleep and success. When they feel better, they’ll start to want it for themselves.

At Debsie, we’ve seen firsthand how sleep affects learning. A rested brain is a ready brain. Let’s help more teens become part of that 15%—and eventually raise that number for good.

7. Late-night screen use reduces REM sleep by up to 30%

Sleep isn’t just about closing your eyes. It’s about going through the right sleep stages.

One of the most important stages is called REM sleep, which stands for Rapid Eye Movement. This is the part of sleep where the brain gets creative, emotional memories are processed, and learning is locked in. And here’s the scary part—late-night screen use can reduce REM sleep by up to 30%.

That’s nearly one-third of one of the most vital brain-building phases of sleep… gone.

So, what’s going on here?

When someone uses their phone or tablet late at night—especially for scrolling through social media, gaming, or watching videos—their brain stays active and stimulated.

Even if they go to bed right after, their mind doesn’t immediately switch off. It takes time to settle. And when it finally does, the brain might skip or shorten those first few REM cycles. This results in fragmented, shallow sleep where the brain doesn’t do its full overnight job.

REM sleep usually starts about 90 minutes after falling asleep. Then it returns in longer stretches during the night. So if your child is going to bed too late or waking up early for school, their brain may not be getting enough total REM. And if screens delay sleep further, those precious REM cycles shrink even more.

Why does this matter?

Because REM sleep helps with memory, creativity, mood, and problem-solving. Without enough of it, kids can become forgetful, unmotivated, or emotionally overwhelmed. They might struggle to connect ideas, stay focused, or handle stress. All the things they need for school—and life—become harder.

So what can you do?

The most important thing is to cut off screens earlier in the evening, preferably at least an hour before bed. This gives the brain time to relax and transition smoothly into sleep. If your child insists on some wind-down time, encourage non-digital options: journaling, reading a physical book, drawing, or simply chatting about their day.

You can also support REM sleep in other ways. Make sure your child’s room is dark, cool, and quiet. These are the ideal conditions for deep sleep and healthy REM cycles. Try using blackout curtains, lowering the temperature, or using white noise if the room is noisy.

Help your child stick to a regular bedtime schedule, even on weekends. The more consistent their sleep and wake times are, the more their brain knows when it’s time to go into full rest mode.

If they’ve had a few rough nights, remind them it’s okay. The brain can bounce back. Even one or two nights of full, screen-free sleep can restore deeper REM cycles and improve mood and memory the next day.

At Debsie, we don’t just teach subjects—we help kids grow smarter in every way. That means helping them build habits that protect their most powerful tool: their brain. Reducing screen time before bed is one of the simplest ways to give that brain a nightly gift—more REM sleep, more focus, and a clearer, happier mind in the morning.

9. Each hour of social media after 9 PM adds an average 14-minute delay in sleep onset

Here’s something most people never think about: for every hour spent on social media after 9 PM, sleep is delayed by an average of 14 minutes. That may sound small at first. But let’s do the math. If a student spends just two hours scrolling after 9 PM, that’s nearly half an hour of lost sleep before they even close their eyes. And that’s just the beginning.

This delay in “sleep onset” means it takes longer for the body to actually fall asleep once someone gets into bed. They might be lying down with the lights off—but their brain is still on high speed. Social media doesn’t let the brain settle quickly. It keeps it moving, reacting, thinking. Every message, video, or post adds more fuel to a brain that should be slowing down.

Let’s say your child plans to go to sleep at 10 PM. If they’re on social media from 9 to 10 PM, their brain is now wired. When they finally turn off the screen at 10, they don’t fall asleep right away. Instead, they stare at the ceiling, toss and turn, or lay there wide-eyed. That’s the 14-minute delay in action.

And this isn’t just about time—it’s about the quality of sleep that follows. When sleep gets pushed later, the early stages of deep rest (which the brain needs to recover) are shortened. The entire sleep cycle is affected. Even if a child is in bed for eight hours, they may not get full-quality sleep.

What can be done about this?

The first step is simple: set a social media cut-off time, ideally by 8:30 or 9 PM. If that’s too early for your child at first, try scaling back slowly. Every 15-minute reduction helps.

Help your child build a “wind-down hour.” Replace scrolling with calm, screen-free habits. A warm shower, relaxing tea, reading a funny or peaceful book, or talking with a parent or sibling can all help ease the mind into sleep mode.

Another tip is to create a calming bedtime signal. Maybe it’s a favorite playlist, a lavender-scented pillow, or a few deep breaths. Over time, this routine becomes a signal to the brain: it’s time to rest. This reduces sleep onset delays naturally, without forcing it.

If your child struggles with temptation, consider using apps that block social media after a set hour. Some phones let you lock specific apps after bedtime. This can give your child support while they build better habits.

And don’t forget the big picture: the goal isn’t just to sleep faster—it’s to wake up feeling great. When kids fall asleep faster, they sleep longer. And when they sleep longer, they learn better, feel better, and handle stress better.

At Debsie, we want kids to wake up every day ready to explore, think, and grow. Helping them start their sleep earlier—just by cutting back late-night social media—can open the door to a whole new level of energy and focus.

10. 40% of college students report poor sleep quality due to social media use

College is an exciting time, but it’s also a stressful one. Students are balancing classes, assignments, social lives, and often jobs too. So it’s no surprise that many of them turn to social media at night to relax or escape for a little while. But here’s the downside—40% of college students report poor sleep quality due to social media use.

This doesn’t just mean they stay up too late. It means their actual sleep is lower in quality. They may be in bed for 7 or 8 hours, but their brain doesn’t rest the way it should. They wake up feeling tired, sluggish, and mentally cloudy. And over time, this becomes their normal.

College students often tell themselves that checking social media helps them unwind. But in truth, it often does the opposite. Social media can stir up emotions—jealousy, excitement, anxiety. It can cause overthinking. And it can make students feel like they’re always “on,” even late into the night.

This constant stimulation leads to fragmented sleep. The brain never fully drops into deep, refreshing sleep stages. Even small interruptions, like checking a post or reading a comment at midnight, can break the sleep cycle. And the effects show up fast—in memory, decision-making, mood, and focus.

So, how can students protect their sleep quality without feeling cut off?

First, build better nighttime boundaries. This doesn’t mean quitting social media. It just means putting limits around when and how it’s used. Encourage a rule like “no social media 45 minutes before bed.” That window gives the brain time to cool down and shift into sleep mode.

Students can also try replacing scrolling with simple wind-down routines. Gentle yoga, journaling, or even listening to a podcast can help the mind relax. These habits send the right signals to the brain that it’s time to rest.

It’s also helpful to keep the phone away from the bed. Many students sleep with their phones right next to their pillow. That makes it way too easy to reach for it during the night or first thing in the morning. Try charging it across the room or even outside the bedroom.

If your college student is open to it, help them track their sleep for one week. There are apps and even basic notebooks they can use to write down when they slept and how they felt the next day. Once they see the connection between social media use and poor sleep, they’ll be more motivated to shift their habits.

And don’t forget—college is demanding. Good sleep isn’t a luxury. It’s essential for clear thinking, emotional health, and physical wellness. When students protect their sleep, they’re giving themselves a better shot at success in everything they do.

At Debsie, we’re passionate about helping young minds thrive. Whether it’s elementary school or college, better sleep means better learning—and cutting back on nighttime social media is one of the smartest choices students can make for long-term success.

11. Sleep deprivation lowers problem-solving skills by up to 25%

When you think about what helps a child succeed in school or life, one big thing stands out—problem-solving. It’s the ability to think clearly, make good choices, and figure things out when they’re tricky. But here’s a serious truth: sleep deprivation can lower problem-solving skills by up to 25%. That’s like taking a smart, capable brain and suddenly slowing it down by a quarter.

When a child—or adult—is sleep-deprived, their brain doesn’t work at full power. It’s not just about feeling tired. The deeper brain functions suffer. These include logic, memory, decision-making, and creativity. The brain starts making mistakes it normally wouldn’t. It gets stuck more easily. It can’t switch between ideas or think ahead as clearly.

And when you reduce those skills by 25%, it shows up everywhere. In math, kids might misread questions. In science, they struggle to follow steps. In writing, they can’t organize their thoughts. Even outside of school, everyday tasks like managing emotions, solving arguments, or making decisions become harder.

Why does lack of sleep have such a big impact?

Because sleep is when the brain organizes everything it learned during the day. It sorts through problems. It makes sense of challenges. During REM sleep and deep sleep, the brain is almost like a detective—putting pieces together in the background. Without that time, problems seem bigger and harder the next day.

And here’s where social media enters the picture. When a child or teen is staying up late on screens, it’s not just that they’re losing sleep—it’s that they’re losing their best problem-solving hours. The later they sleep, the more they cut into the stages of sleep that boost mental sharpness. Their brain might be trying to function on leftovers.

So how do we help kids and teens protect their problem-solving power?

Start by talking about the real-world benefits of good sleep. Many kids don’t realize that sleep can help them solve problems faster and more easily. Show them how less screen time at night = more sleep = stronger thinking.

If your child is working on school projects or tough homework, help them use sleep as a tool. For example, if they’re stuck on a tough math problem, suggest they try again after a full night’s sleep. Many kids are shocked by how quickly the answer comes in the morning.

Create a bedtime routine that supports brain recovery. Calm, screen-free time before bed helps the brain shift gears and prepare for high-quality rest. Add in quiet activities that signal it’s time to shut down and reset.

And if your child is in a high-pressure learning environment—like studying for exams or preparing for big school events—remind them that sleep is not time lost. It’s actually brain training time. Every minute of healthy sleep builds smarter, more flexible thinking.

At Debsie, we teach more than facts—we teach kids how to think deeply and solve problems creatively. But that kind of learning only sticks when the brain is rested. Protecting sleep protects thinking. And better thinking leads to brighter, more confident learners.

12. High social media use is linked to 2x the risk of daytime sleepiness

Imagine your child sitting in class, eyes half-closed, barely able to focus, even though it’s only 10 a.m. This isn’t because they didn’t care or didn’t study—it’s because they’re tired. And here’s a major reason why: high social media use is linked to twice the risk of daytime sleepiness.

Yes, twice the risk. That’s huge. It means kids and teens who spend more time on social media—especially at night—are far more likely to feel sleepy during the day, even if they technically got enough hours in bed.

So, what’s happening here?

When a child spends a lot of time on social media—especially during the evening—their brain stays active long after they put the phone down. Social media is filled with emotional content, fast-paced images, and lots of information.

That stimulation keeps the brain alert, even when the body wants to rest. As a result, the quality of sleep gets worse.

But it’s not just about bedtime scrolling. High social media use during the day can also affect sleep later on. Why? Because the more time the brain spends on constant updates, likes, and replies, the harder it becomes to shut off at night. The brain gets used to always being “on.”

When the sleep that follows is light or broken, the body might still be in bed for 7 or 8 hours—but it’s not truly resting. That means the next day, the brain is dragging. Kids yawn in class, struggle to pay attention, and feel foggy. They may even feel moody or anxious for no clear reason.

Here’s what you can do to help fix this.

First, reduce the total time spent on social media daily, not just at night. Talk with your child about how much time they think they spend online—and then show them what their phone reports. Often, the number is higher than they expect.

Second, build screen-free time during the day. Maybe during meals, during homework, or right after school. These little breaks give the brain room to breathe. They also help the mind slow down by the time bedtime arrives.

Third, work with your child to create a wind-down routine that has no screens at all. This might be a 20-minute quiet stretch before sleep where they can do something calm—color, write in a journal, cuddle with a pet, or just relax. This helps the brain ease into sleep naturally, improving its quality and reducing next-day tiredness.

Also, remind them that feeling tired in the middle of the day is not normal for a healthy young brain. If they find themselves constantly exhausted, it’s not because they’re lazy—it’s because their sleep is being disturbed. And often, the fix is as simple as changing screen habits.

At Debsie, we help children become active learners—not sleepy ones. But we know that attention, curiosity, and energy only show up when the brain is rested. And that rest depends heavily on smart screen use.

Better sleep starts long before bedtime. It starts with how we use our minds—and our phones—throughout the day.

13. Teens lose an average of 1.5 hours of sleep per night due to screen time

This one’s big. On average, teens are losing 1.5 hours of sleep every single night because of screen time. That’s not just a little extra scrolling—it’s a full 10.5 hours of sleep lost every week. Over a month, that’s like missing more than four full nights of rest.

Now imagine a teen trying to learn, focus, make decisions, and manage emotions with that kind of sleep debt. It’s like asking a phone to run all day without ever being charged. The brain becomes slower, moodier, and less flexible.

But where is all that time going?

Most of it slips away in the late evening. A teen finishes homework, plans to go to bed at 10, and then checks their phone “just for a minute.” One minute becomes thirty. Then an hour. Then they start watching a video or reading comments—and suddenly it’s past midnight. They’ve lost 90 minutes or more, just like that.

Even if the content is harmless or fun, it’s the timing that causes trouble. Those lost 90 minutes are not just minutes—they’re lost deep sleep, lost REM sleep, lost brain repair. And when this happens night after night, the effects snowball.

You might notice your child becoming more irritable, less focused, more forgetful, or just less motivated. They might struggle more with tasks that used to be easy. They might get sick more often or feel emotionally drained. It all connects back to sleep.

So how can we stop this silent sleep thief?

First, build awareness. Many teens don’t even know how much time they’re losing. Use screen-time trackers on their phones to show exactly how much time is being spent each night. Sometimes just seeing the number is enough to spark change.

Next, work with them to set a fixed screen-off time each night. Make it realistic—maybe it’s 9:00 or 9:30 to start. Once that time hits, phones go on the charger and out of reach. If your child needs a little help with this, try using “Downtime” or “App Limits” in the phone settings to gently shut things down.

Also, talk about what they’re using the screens for. Are they chatting with friends? Watching YouTube? Playing games? Once you understand the why, you can help them find other ways to meet that need earlier in the day or in healthier, more sleep-friendly ways.

And remember—cutting back just 30 minutes of screen time each night can give back over 3 hours of sleep each week. It doesn’t have to be perfect. It just has to start.

Finally, don’t make this a punishment—make it a partnership. Explain that you’re not taking things away. You’re giving them more energy, clearer thinking, better moods, and more success in the things they care about.

At Debsie, we believe every child deserves to wake up feeling strong, sharp, and ready to learn. Taking back that lost 1.5 hours of sleep each night is one of the most powerful ways to help that happen.

14. REM sleep, vital for memory, can be cut by 25% with nightly social media scrolling

Memory is the glue that helps kids learn. It’s what helps them remember math steps, spelling rules, science facts, and even what their teacher said five minutes ago. And there’s one special part of sleep that helps memory stick: REM sleep. But here’s the problem—REM sleep can be cut by 25% just from nightly social media scrolling.

That’s one-fourth of a key sleep stage, gone.

REM sleep, or Rapid Eye Movement sleep, is when the brain is very active—even though the body is resting. It’s the time when the brain takes everything learned during the day and files it away into long-term memory. It also helps with emotional processing, creativity, and solving complex problems.

But when kids scroll social media before bed, their brain doesn’t fall into REM sleep the way it should. Instead, the brain stays alert for longer, REM starts later, and there’s less time left in the night for this essential phase. So instead of a full dose of REM, the brain gets a much smaller slice.

This means the brain isn’t able to finish its “filing” work. Some memories are lost. Others don’t fully stick. That science lesson from the afternoon? It doesn’t get stored. That new math trick they finally understood? It slips away. This is why so many students say, “I knew this yesterday—why can’t I remember it today?” The answer is often poor sleep.

And it’s not just about schoolwork. REM sleep also helps with emotional memories. It helps kids make sense of their feelings, process social struggles, and regulate their moods. Without enough REM, emotions can feel overwhelming, and small issues can feel huge.

So how can parents protect REM sleep?

The first step is cutting off social media use at least 1 hour before bedtime. This gives the brain a chance to shift into rest mode naturally. No screens, no stimulation—just quiet time that lets the body and mind wind down.

Encourage screen-free bedtime routines that calm the nervous system. Gentle stretching, a warm shower, light reading, or even deep breathing can all help the brain move into deeper sleep stages more quickly.

Another powerful strategy is to go to bed earlier. REM cycles get longer in the second half of the night. So if a child stays up too late, even without screens, they’re likely to lose the longest, most powerful REM sessions. Every 30 minutes earlier adds more space for REM.

You can also try dimming lights around the house in the evening. This helps signal the brain to start melatonin production, making it easier to fall asleep fast—and get into REM faster.

Finally, talk about REM with your child in simple terms. Say something like: “REM is your brain’s memory time. When you miss it, it’s like leaving your homework in your backpack instead of handing it in.” That helps make the invisible process feel real—and important.

At Debsie, we want every child to hold on to what they learn—not just for a day, but for life. Protecting REM sleep is one of the smartest ways to do that. And it starts with a simple, powerful shift: less scrolling, more sleeping.

15. Students who sleep less than 6 hours are 3 times more likely to report poor grades

This one says it loud and clear: students who sleep less than 6 hours are three times more likely to report poor grades. That’s a powerful connection. Sleep affects school more than most kids—or parents—realize. And when sleep drops below 6 hours, everything starts to unravel.

Let’s start with what happens to the brain on less than 6 hours of sleep.

The brain becomes slower. Memory doesn’t stick. Focus breaks down. The ability to organize thoughts, follow steps, and solve problems weakens. Even creativity and motivation take a hit. It’s not because the child is lazy—it’s because their brain is tired.

Now imagine trying to learn new material, sit through long classes, and do homework with that kind of fog hanging over your mind. It’s no wonder grades suffer. And the research backs it up. Kids and teens who sleep less are not only more likely to feel unmotivated and overwhelmed, they also actually perform worse on tests, assignments, and projects.

Worse, many of these students don’t even realize what’s wrong. They might think they’re just not good at school. But really, their brain is just running on low power mode.

So what can be done to keep sleep from falling below that 6-hour danger zone?

Start by figuring out the current sleep baseline. Ask your child: What time do you usually go to bed? What time do you wake up? Keep track for a few days. If the total is under 6 hours on school nights, it’s time to make a change.

One major culprit for late bedtimes is—you guessed it—screen time. Phones and social media delay sleep, excite the brain, and eat into hours that could be used for rest. Simply reducing screen use by an hour can often restore a full hour or more of sleep.

Another smart step is setting a firm, non-negotiable bedtime—even for teens. If school wake-up is at 6:30 AM, bedtime needs to be no later than 10:30 PM to hit the 8-hour mark. Earlier is even better.

Try making bedtime a priority, just like homework, meals, or sports practice. Talk about it as a life skill—because it is. Sleep supports success, sharpness, and self-control.

If your child struggles to fall asleep, help them build a bedtime routine that feels safe and comforting. That might include a warm drink, a quiet room, soft lights, or a short story or podcast. The goal is to create cues that tell the brain it’s time to shut down.

Finally, celebrate wins. If your child makes even a small change—like going to bed 15 minutes earlier or putting their phone away at 9 PM—praise it. Let them feel proud of taking care of their brain.

At Debsie, we know that strong grades start with a strong mind. But even the smartest mind can’t perform when it’s starved of sleep. Let’s give our kids the tools—and the rest—they need to shine.

16. Social media use before bed increases anxiety by 15–20%

It’s a quiet moment. The lights are off. A teen scrolls through their phone one last time before bed. Seems harmless, right? But here’s what the research shows: just using social media before sleep can increase anxiety levels by 15–20%.

That’s not just a bad night. That’s a heavy feeling that follows them into the next day—tension, worry, tightness in the chest, racing thoughts, and a sense of being overwhelmed for no clear reason.

Why does this happen?

Because social media isn’t neutral. It’s packed with emotion. Even in five minutes, a child might see a sad post, a stressful news update, a friend’s highlight reel that sparks jealousy, or a group message they weren’t included in. All of these little moments trigger emotional reactions—even if they don’t seem like a big deal in the moment.

But at night, those emotions don’t get sorted out. The brain holds onto them. And instead of winding down, it stays tense and alert. That’s the opposite of what the body needs to fall into deep, healing sleep.

So what does that anxiety look like in real life?

It might be a child who takes forever to fall asleep, or one who falls asleep but wakes up in the night with a restless feeling. It might be a kid who wakes up already feeling nervous. Or someone who starts doubting themselves more, loses motivation, or even feels “off” in class or with friends.

This anxiety builds over time—and social media is often at the root, especially when it’s used at bedtime.

So, what can we do to help?

The simplest step is to create a no-social-media rule in the last hour before sleep. Phones can still be used for calming music, sleep stories, or meditation if needed—but the endless scroll must stop.

Replace that screen time with low-pressure, relaxing routines. This can include breathing exercises, a short chat with a parent, gratitude journaling, or stretching. These kinds of habits tell the brain it’s safe. It’s done for the day. It can rest now.

Also, talk to your child about the emotional weight of social media. Ask them how certain posts or messages make them feel. Let them know it’s okay to take a break from content that leaves them feeling anxious or less-than. Give them permission to unfollow, mute, or log off.

You can also lead by example. If your child sees you closing your apps early and winding down peacefully, they’re more likely to do the same. Make bedtime feel like a protected space, not just for rest, but for emotional reset.

If your child struggles with nighttime anxiety, consider using a “brain dump” journal. Before bed, they write down everything on their mind. This helps move thoughts out of their head and onto paper. The result? A quieter, calmer mind.

At Debsie, we’re big believers in strong minds—but also calm ones. A child who sleeps with peace wakes up ready to learn. Helping them cut social media before bed is a simple act of care with a huge reward: less anxiety, more clarity, and a heart that feels at ease.

17. 1 in 3 teens say they feel tired “almost every day” at school

This stat is hard to ignore: 1 in 3 teens report feeling tired almost every day at school. That’s one out of every three students walking into their classroom already running low on energy—and likely, low on focus, patience, and emotional balance too.

Think about what that means in real time.

These kids are waking up groggy. They’re dragging themselves through classes. They’re struggling to stay alert during lessons. And even when they want to participate or pay attention, their brain just doesn’t have the fuel. Learning becomes harder. Instructions feel confusing. And their ability to stay motivated takes a hit.

Tired brains don’t absorb information well. They don’t hold onto facts. They don’t connect new ideas. They forget things easily. And most of all, they lose curiosity, which is one of the most important parts of great learning.

So what’s making kids so tired?

It’s not just about staying up too late. It’s about poor-quality sleep caused by too much screen time, especially before bed. It’s about brains that are overstimulated, minds that don’t get a chance to settle, and sleep that’s shallow, broken, or delayed.

Kids may be in bed for 7 or 8 hours—but if they’re tossing and turning, waking up to check notifications, or going to sleep with a buzzing brain, it’s not restorative. It’s not the kind of sleep that recharges them for the day ahead.

So how do we turn this around?

First, help your child identify what tired really feels like. Sometimes kids are so used to feeling tired that they think it’s normal. But it’s not. Once they learn to notice signs—slower thinking, cranky mood, yawning, forgetting things—they can start connecting the dots.

Second, shift the focus to energy, not just sleep. Ask questions like: “What makes you feel good in the morning?” or “What helps your brain feel fast and clear at school?” Help them see how their bedtime choices affect their daytime power.

Next, cut off screen time at least 45–60 minutes before bed. Phones and tablets are the biggest reason kids stay up later than they should—and have more restless sleep. Removing this habit, even gradually, can make a huge difference in how quickly they fall asleep and how deep that sleep is.

Create a calm, screen-free bedtime zone with dim lights, quiet sounds, and relaxing routines. It doesn’t have to be long or complicated. Just consistent.

You can also use positive tracking. Let your child mark mornings when they feel good or when school feels easier. Over time, they’ll begin to see that good sleep leads to good days.

And remember—this isn’t about being perfect every night. It’s about making better choices more often. It’s about protecting the brain, the body, and the spirit of a growing child.

At Debsie, we meet students where they are—but we also believe in helping them reach higher. And that begins each night, not just with homework, but with rest. Real, deep, brain-building sleep.

18. Sleep-deprived individuals make 60% more mistakes in logical reasoning tasks

This one’s huge—especially for students learning math, science, and coding. Sleep-deprived individuals make 60% more mistakes when doing logical reasoning tasks. That’s not a small slip. That’s a massive drop in brain performance, caused by something that’s completely fixable: sleep.

Let’s break it down.

Logical reasoning is the ability to think clearly and solve problems using facts, patterns, and steps. It’s how a child solves a word problem in math, follows code in a programming class, or draws conclusions in science. It’s also what helps them in real life—figuring out schedules, making smart decisions, or planning their day.

When a child is sleep-deprived—even just a little—the brain can’t hold focus long enough to process logical steps clearly. Mistakes happen, not because they didn’t understand the material, but because their thinking is slower and more scattered.

They might misread questions, forget to carry a number, skip a step, or choose an answer that doesn’t make sense. These aren’t careless mistakes. They’re tired-brain mistakes.

What’s more, when the brain is tired, it has trouble recognizing those mistakes. This means kids often don’t even realize what went wrong until later. That leads to frustration, lower confidence, and even fear of subjects they normally enjoy.

And all of this—from errors to anxiety—can come from one simple cause: not enough quality sleep.

So how do we protect kids’ logical thinking?

First, aim for the basics: 8 to 10 hours of sleep every school night. That’s the range most children and teens need for full brain function. Getting less than that—even by just an hour—can lead to big drops in logic performance.

Second, eliminate distractions that cut into that sleep. That means removing screens, especially social media, at least one hour before bedtime. If your child says they need their phone for music or a sleep story, switch to a screen-free speaker or use a non-distracting audio app with no visuals or notifications.

Help your child notice how clear their thinking is on days they sleep well. Say things like, “You solved that really fast today! I bet that good sleep helped your brain stay sharp.” Over time, they’ll start to connect the dots on their own.

If your child is into puzzles, logic games, or coding, this is a great entry point for explaining the power of sleep. Say, “Just like a computer needs updates and restarts to work properly, your brain does too. Sleep is your update time.”

Also, make test nights and project deadlines sleep-priority days. Many students stay up late before big tests, thinking they need more study time. But the truth is, a well-rested brain performs far better than a crammed, tired one.

At Debsie, we believe in helping kids master real thinking. Not just memorization, but smart, deep, focused reasoning. That kind of thinking can only happen when the brain is rested, organized, and alert. And that comes from sleep—pure, simple, high-quality sleep.

19. Scrolling social media in bed increases time to fall asleep by an average of 26 minutes

Imagine lying in bed, the lights are off, and you’re “just scrolling for a bit.” Next thing you know, it’s almost half an hour later—and you’re still wide awake. That’s not a coincidence. Studies show that scrolling social media in bed delays sleep by an average of 26 minutes. Every. Single. Night.

Now, multiply that by five school nights. That’s over two full hours of lost sleep time in just one week—all from scrolling in bed.

Here’s why this happens.

First, your brain gets stimulated. Even if you feel tired, the content you see on social media—whether it’s funny, exciting, upsetting, or surprising—gets your mind going. It pulls your thoughts in many directions. Instead of winding down, your brain winds up.

Second, your body produces less melatonin. That’s the hormone that helps you fall asleep. The blue light from your phone tricks your brain into thinking it’s still daytime. That light hits your eyes and signals your brain to stay awake. So even if you put the phone down, it may take much longer to actually drift off.

Third, your brain stays in “response mode.” When you’re on social media, you’re reacting—liking, reading, replying, scrolling. That alert, reaction-based state doesn’t shut off right away. Your brain needs time to shift out of that mode into sleep mode. And when it doesn’t, you lie there… staring at the ceiling.

This is why scrolling in bed is one of the most common causes of sleep onset delay in kids and teens.

So how do we fix it?

The best approach is to remove the phone from the bed altogether. Keep it across the room or even outside the bedroom. If your child uses it for alarms, replace it with a basic clock. The key is creating distance between the device and the pillow.

Next, build a replacement habit. The goal isn’t to leave a gap—it’s to fill that last 30 minutes before sleep with something peaceful. Reading a physical book, writing in a journal, or listening to calming music or a sleep story are all great options. These habits help the brain slow down instead of speed up.

If your child insists on using a screen, at least use a device with a blue light filter and night mode turned on. But even better? Teach them why they deserve better rest. Explain that those 26 minutes lost every night could be the reason they feel groggy, forget things, or feel “off” during the day.

If they enjoy challenges, turn it into a game. “Let’s see if you can fall asleep in 10 minutes tonight—no scrolling. Just close your eyes and count your breaths.” Many kids like tracking their progress and noticing how much better they feel in the morning.

And here’s something else: even shorter time to fall asleep means more time for real sleep. That means more energy, better mood, and sharper thinking the next day. It’s a small change with a massive reward.

At Debsie, we don’t just care about what kids learn during the day—we care about how they recharge at night. Sleep is sacred. And removing the habit of bedtime scrolling is one of the simplest, kindest things a child can do for their brain and body.

20. Poor sleep caused by late-night social media is linked to a 30% higher risk of depression

This one is heavy, but it’s too important to ignore. Poor sleep caused by late-night social media use is linked to a 30% higher risk of depression in teens. That’s not just about being tired or cranky—it’s about emotional health, mental strength, and a child’s overall sense of well-being.

So how does this happen?

It begins with disrupted sleep. When a teen stays on their phone late into the night—scrolling through social media, watching videos, or checking notifications—they delay bedtime. That cuts into their total sleep. And the sleep they do get is usually light, broken, and unrefreshing.

This kind of sleep doesn’t allow the brain to fully regulate emotions. One of sleep’s most important jobs is helping the brain deal with stress, process feelings, and hit the emotional reset button. Without enough sleep—especially REM sleep—this process gets blocked.

Over time, the emotional burden builds up. The brain gets less resilient. Small stressors feel bigger. Confidence drops. Kids start withdrawing from things they once enjoyed. They become more irritable, more overwhelmed, and sometimes even feel hopeless or sad without knowing why.

Now add another layer: social comparison.

When scrolling late at night, teens are often more emotionally vulnerable. They’re tired, unfiltered, and exposed to constant images of other people’s “perfect” lives—happy selfies, exciting vacations, filtered photos, and all the “good stuff.” Even when they know it’s not real, it still affects them.

This mix of poor sleep and online comparison is dangerous. It chips away at self-worth. It makes kids feel “less than.” And over weeks or months, it can contribute to serious feelings of depression.

But here’s the good news: this trend is completely reversible. And it starts with changing nighttime habits.

The first and most powerful step is to cut off social media use at least one hour before bedtime. Encourage your child to treat the last part of their day as “recovery time” for their brain and heart. No scrolling. No comparing. Just rest.

If they’re using social media to relax or feel connected, talk about other ways to meet that need—earlier in the day. Maybe they can video call a friend after school instead of texting late at night. Maybe they can write in a journal or draw their feelings out instead of scrolling.

Also, focus on replacing nighttime scrolling with something that builds calm and confidence. This could be a simple gratitude list, reading a funny book, or listening to a calming podcast. These habits reset the brain instead of rattling it.

If your child has been feeling low, tired, or withdrawn, don’t panic. Often, just improving sleep can bring back light, joy, and motivation. The brain is amazing at bouncing back—especially when we give it what it needs.

At Debsie, we believe emotional strength is just as important as academic success. A child who feels good on the inside learns better, tries harder, and shines brighter. Protecting their sleep—and their heart—from the effects of late-night scrolling is a powerful way to support their mental health and future.

21. Only 18% of teens put their phones away an hour before bed

Let’s pause on that number: only 18% of teens put their phones away an hour before bedtime. That means 82% are still on their devices right up until the moment they try to sleep.

No wonder so many kids are tired, anxious, forgetful, or overwhelmed. It’s not that they’re lazy or unmotivated. It’s that their brains never fully power down. And the phones? They’re not helping.

Phones are powerful tools—they connect us, entertain us, inform us. But they’re also highly addictive. Social media apps, in particular, are designed to keep users engaged, sending endless updates, likes, replies, and “just one more scroll” temptations. And when those apps are used late at night, they hijack the brain’s rest system.

But here’s the hard truth: a brain that never shuts off is a brain that never fully rests. And when that happens over and over again, everything suffers—school, mood, memory, energy, motivation, even health.

So how do we get more teens into that healthy 18%—and beyond?

We start by shifting the focus from rules to reasons. Don’t just say, “Put your phone away.” Instead, ask: “Do you want your brain to feel fast tomorrow? Do you want to remember what you study? Do you want to feel less stressed?” Once they understand that better sleep = better everything, the conversation shifts.

Then, create a family-wide rule: no phones in the final hour before bed. This makes it easier for your child to stick to the habit because they’re not alone. Everyone’s doing it.

Next, find a replacement. Ask your child: “What’s something relaxing you enjoy that doesn’t involve a screen?” It could be music, reading, sketching, puzzles, journaling, or even doing nothing at all. The key is giving their brain a break from input.

Make it easy and rewarding to step away from the screen. Set up a phone charging station outside the bedroom, use tech timers that automatically lock apps at a certain hour, or give your child a soft lamp, comfy pillow, or special blanket that turns their bed into a no-tech rest zone.

And here’s a fun one: turn the last hour before bed into “power-up time” for the next day. Say, “Every minute you rest now is a gift for tomorrow’s you.” Let them imagine their brain recharging like a phone—every minute of quiet makes their mental battery stronger.

If your child is resistant, start small. Even a 15-minute no-phone buffer before bed helps. Build from there. Celebrate the wins. Let them feel the difference in their mornings—fewer yawns, clearer thoughts, calmer mood.

And if your child ever forgets why this matters, remind them: brains are built at night, not during the day. That last hour of calm is the secret weapon most people ignore—but it’s exactly what they need to be their best.

At Debsie, we’re all about helping kids rise above the average. And that starts with habits. Putting away the phone before bed is a simple act of self-care with a giant payoff: a stronger mind, a better mood, and a day that just flows better.

22. Social media “FOMO” increases bedtime drift by an average of 37 minutes

Let’s talk about one of the sneakiest sleep thieves out there: FOMO, or the Fear of Missing Out. It might sound like just a buzzword, but it has very real effects on how—and when—kids go to bed. In fact, research shows that FOMO from social media increases bedtime drift by an average of 37 minutes.

That means kids and teens are falling asleep more than half an hour later than they planned, simply because they feel like they might miss something online.

Here’s how it works.

A teen finishes their homework and gets into bed, planning to go to sleep at 10 p.m. But then they think: “What if my friends are talking in the group chat?” or “What if something cool gets posted on Instagram or TikTok right now?” So they open the app “just for a minute.”

Suddenly, they’re scrolling. Watching. Clicking. Liking. And even if nothing exciting happens, their brain stays hooked. That little voice keeps whispering, “What if something happens the second you log off?” So they stay on—and bedtime keeps slipping later and later.

That’s bedtime drift. And it adds up fast.

Thirty-seven minutes a night might not seem huge, but over a week, that’s over four hours of sleep lost. Over a month? It’s more than a full day of lost rest. All because of a fear that something might happen online without them.

But here’s the truth: the online world never sleeps. There’s always something happening. And trying to keep up 24/7 is exhausting—not just for the brain, but for the heart too.

So how do we help kids step out of the FOMO trap?

First, talk openly about it. Ask your child: “Do you ever feel like you’ll miss something important if you log off?” Let them know that this feeling is common—and that it doesn’t make them weak. It makes them human.

Then, help them flip the script. Instead of fearing what they’ll miss online, get them excited about what they’ll gain from going to sleep on time: more energy, faster thinking, better moods, sharper focus, and more time the next day to actually enjoy their life.

Encourage them to set digital boundaries that put them in control. That might mean logging off apps by a certain time, muting group chats at night, or turning off notifications altogether after 8:30 or 9 p.m.

You can even try creating a simple motto like, “Nothing online is worth trading sleep for.” Stick it on a bedroom wall. Make it fun. Make it a mantra.

And most importantly, help them realize that they are enough, even if they miss a few updates. The people who matter will still be there in the morning. The memories worth making will happen in real life—not just on a screen.

At Debsie, we care about deep learning, clear thinking, and emotional strength. And we know that none of those things thrive in a tired brain stuck in FOMO mode. Help your child take back their nights, protect their rest, and trust that they’re not missing anything that matters more than their own peace.

23. Kids aged 8–12 who use social media at night sleep 1.1 hours less than peers who don’t

Let’s zoom in on younger kids for a moment. Children aged 8 to 12 are still in critical stages of brain development. Sleep, at this age, is like rocket fuel. It powers learning, growth, emotional balance, and attention. So here’s the worrying stat: kids in this age group who use social media at night get 1.1 hours less sleep per night than those who don’t.

That’s more than an hour lost—every single night.

This age group often flies under the radar. Many parents assume that social media is more of a teen issue. But younger children are getting phones and tablets earlier than ever. And many are already using apps like TikTok, YouTube Shorts, WhatsApp, or Instagram—even if they’re technically below the age limit.

So what’s the problem with social media at night for kids?

First, it shortens sleep time. If bedtime is 9:00 p.m., and a child scrolls for 30–60 minutes, they’re now asleep at 10:00 or later. Multiply that by school nights, and they’ve lost 5 to 6 hours of rest per week.

Second, the quality of sleep drops. Social media stimulates the brain. It triggers emotions. It causes worry. Even content that seems fun can be loud, flashy, or chaotic—none of which helps a young mind calm down.

Third, nighttime social media builds bad habits early. The earlier this routine begins, the harder it becomes to break later. That’s why it’s so important to step in now and set strong foundations.

So what can parents do?

Start with awareness. Ask your child gently, “Do you ever use your phone or tablet at night after I say goodnight?” You may be surprised by the honesty. Kids often don’t even know it’s affecting their sleep.

Next, create a family tech bedtime, even for younger children. For example, set a rule where all screens are off by 8 p.m. and devices go into a “charging zone” in the living room or kitchen—not the bedroom.

Then, build nighttime routines that feel comforting without screens. Young kids often enjoy quiet reading time, drawing, puzzles, or even just chatting about their day. Help them wind down with you, not with a screen.

If your child needs help letting go of the device, try using visual timers or reward systems. For example, “If you put your tablet away by 8 p.m. all week, we’ll do something fun together on Saturday.” Make it positive, not a punishment.

You can also share with them what’s happening in their brain. Say something like: “When you sleep well, your brain grows stronger. But when you stay on your phone too late, your brain doesn’t get the sleep it needs to remember and learn.”

At Debsie, we believe the best learners are rested learners. Kids aged 8–12 are at a beautiful stage of curiosity, creativity, and rapid growth. Protecting their sleep now gives them the brainpower—and the balance—to explore the world with confidence and joy.

24. 52% of teens admit they stay up later than intended due to social media

Let’s face it—more than half of teens (52%) admit they stay up later than they planned because of social media. That’s not by accident. That’s the result of apps that are built to keep them hooked, mixed with a brain that’s still learning how to self-regulate.

Think about it: a teen finishes homework at 9:00 p.m. They plan to be asleep by 10. But then they check their phone. A funny video, a group chat, a “just one more scroll” moment—and suddenly it’s 11:30. What was supposed to be a full night’s sleep has now been cut short.

This kind of delay is called “bedtime procrastination”. And it’s not laziness—it’s design. Social media platforms are engineered with endless feeds, autoplay videos, streak rewards, and alerts designed to override your internal stop signs. For teens, whose self-control centers are still developing, this is especially hard to fight.

The result? Lost sleep, groggy mornings, foggy thinking, and a body running on low battery all day.

But here’s the truth: teens don’t actually want to feel tired. Most don’t realize how deeply social media is impacting their sleep until it’s pointed out with kindness and clarity.

So what can you do?

Start by asking the right questions, without judgment. Try: “Do you ever stay up longer than you meant to because you were on your phone?” You’ll likely get a nod or a quiet “yeah.” That’s your chance to start a real conversation.

Help your teen see how late-night scrolling steals their sleep—and their power. Frame it like this: “You’re smart. But even the smartest brain needs sleep to show it. When you scroll late, you’re making things harder for yourself tomorrow.”

Then work together to build a “wind-down window.” This is a block of time before bed (30 to 60 minutes) where phones are put away and the body begins to settle. This can include a shower, stretching, reading, drawing, or just lying quietly. Whatever brings peace—not pressure.

You can also turn it into a reverse reward system. For example: “Every time you go to bed without bedtime drift, you earn 15 extra minutes of screen time for the weekend.” Let them see the balance. Let them feel in control.

If tech addiction is stronger, set automatic limits on apps using screen-time settings or third-party blockers. Many teens actually appreciate the help—it saves them from the spiral without feeling like a fight.

Lastly, remind them of the upside. When they take back their nights, they take back their mornings, too. They wake up clearer, sharper, and calmer. They have more energy to do what they love—and to be the version of themselves they like best.

At Debsie, we want teens to feel strong, focused, and capable. But that can’t happen when bedtime gets pushed further and further into the night. Helping them notice bedtime drift—and take small steps to stop it—is one of the kindest, smartest things you can do for their future.

25. Sleep loss of just 90 minutes can reduce attention span by up to 33%

Imagine your child losing a third of their ability to focus—just because they slept 90 minutes less than they should. That’s the reality. Research shows that sleep loss of just 90 minutes can reduce attention span by up to 33%. And with distractions like social media, this happens far more often than most families realize.

Now, 90 minutes doesn’t sound like a lot. That’s the length of a movie or a few episodes of a show. But for a growing brain, those 90 minutes are precious. They’re the difference between a brain that can stay locked in and one that’s drifting in and out of focus all day long.

When a child or teen loses even a little bit of sleep, the prefrontal cortex—the part of the brain responsible for attention, planning, and decision-making—slows down. The brain is still “on,” but it’s working harder just to stay awake, leaving less power for focusing on what matters.

That’s why even smart, capable kids might daydream, fidget, or forget instructions. It’s not that they aren’t paying attention—it’s that they can’t, because their brain is tired.

So what does this mean for everyday life?

It means that even a short night—maybe due to a late-night texting session or a few extra videos—can lead to a full day of lost learning potential. In school, your child may miss key steps in math, zones out during reading, or forget what the teacher said. At home, they may feel scattered, easily frustrated, or jumpy.

Worse, they may begin to believe something is wrong with them: “Why can’t I focus like other kids?” But it’s not a flaw—it’s a sleep-deprived brain trying to do too much with too little.

So how can we help kids keep their full attention power?

Start by protecting bedtime as a non-negotiable boundary. If school wake-up time is 6:30 a.m., and your child needs 9 hours of sleep, that means lights out by 9:30 p.m. Push that by 90 minutes, and attention the next day drops by a third.

Help your child understand what attention feels like. Say, “When your brain is rested, you can focus like a flashlight. When you’re tired, it’s more like a flickering candle.” Let them see the connection between sleep and attention with real-life examples.

Create a distraction-free zone before bed. That means no social media, no texts, no videos. Replace them with something calming, like journaling, drawing, or even listening to quiet music or nature sounds.

If your child struggles with attention in class, try adjusting bedtime first—before jumping to other solutions. More sleep often means fewer focus problems.

And if they’re in the middle of exams or high-stress school weeks? Prioritize sleep even more. Those 90 minutes matter far more than a few extra pages of cramming.

At Debsie, we help kids learn deeply—but we know real learning starts with a brain that’s fully awake and present. Losing just 90 minutes of sleep may feel small, but its effect on attention is huge. And helping your child protect that time is one of the easiest ways to set them up for better focus, better learning, and better days.

26. Using TikTok before bed reduces sleep efficiency by 28%

TikTok is fun, fast, and super addictive. But it comes at a cost—especially at night. Research shows that using TikTok before bed can reduce sleep efficiency by 28%. That means nearly one-third of your child’s sleep time might be wasted, even if they’re in bed for 8 hours.

Let’s explain what “sleep efficiency” really means.

Sleep efficiency is the percentage of time you’re actually asleep while in bed. So if your child goes to bed at 10 p.m. and gets out of bed at 6 a.m., that’s 8 hours in bed. But if they only sleep soundly for 6 of those hours—because of tossing, turning, and waking up—their sleep efficiency is 75%, not 100%.

Now, throw TikTok into the mix. The fast-paced videos, loud sounds, flashing lights, and emotional highs and lows completely disrupt the brain’s ability to settle. It’s the digital version of drinking coffee right before sleep. Even after they turn it off, the brain stays wired—alert, overstimulated, and restless.

This is especially harmful because sleep is not just about quantity—it’s about quality. A child might be in bed for a long time but still feel tired because they didn’t get into the deep, healing sleep their brain needs. And TikTok is one of the worst culprits when it comes to reducing this quality.

Here’s what that 28% drop looks like in real life:

Your child might wake up still feeling exhausted, even though they “slept all night.” They might have more mood swings, struggle to focus in class, forget things they just studied, or feel more emotional than usual. They might even start needing naps or feel sleepy during the day—because their sleep didn’t do its job.

So how do we break this habit?

First, be direct but kind. Talk to your child about TikTok specifically. Say something like, “I know it’s fun, but did you know using it before bed makes your brain rest way less? You might be asleep, but your brain still thinks it’s watching videos.”

Create a clear rule: no TikTok or short-form video apps within one hour of bedtime. Make this non-negotiable, just like brushing teeth or turning off the lights.

If your child finds it hard to stop scrolling, try setting an app timer that locks TikTok after a certain hour—most phones allow this. Or move the phone out of the bedroom entirely and charge it in a separate room.

Replace the habit with something that’s actually calming. You could try a slow-paced audiobook, a bedtime playlist, or even just lying quietly in bed and thinking about their favorite moment from the day. Help them notice how their body feels more rested when they skip the scroll.

You can even do a little “sleep efficiency challenge.” Track how they feel each morning for one week with TikTok at night, and one week without it. Let them see the difference. Many kids are shocked by how much more energy and focus they have.

At Debsie, we believe in helping kids not just learn better—but live better. And that starts with real, effective sleep. Cutting out TikTok at night isn’t about punishment—it’s about unlocking your child’s full potential the next day.

27. Nighttime phone use is linked to a 50% higher likelihood of waking up feeling unrefreshed

You know that feeling—waking up tired, foggy, like your body is awake but your brain is still in bed. Now imagine that being your child’s everyday reality. Here’s the data: nighttime phone use is linked to a 50% higher chance of waking up feeling unrefreshed.

That’s not a little problem. That’s half of all nighttime phone users starting their day at a disadvantage.

And here’s the thing: it’s not about how long they were asleep—it’s about the quality of that sleep. When the phone is used late at night, even if the child is in bed for 8 hours, the sleep itself isn’t doing what it’s supposed to.

Let’s break it down.

When kids use their phone before bed—especially for social media, texting, or watching videos—their brain stays active. The blue light from the screen blocks melatonin, the hormone that helps the body fall into deep rest. So instead of slipping into a peaceful sleep, the body stays in light, restless stages for longer.

What’s more, even small interruptions—like notifications buzzing, lights flashing, or waking up to check messages—cause micro-awakenings. These brief wake-ups break up sleep cycles, even if your child doesn’t remember them. The result? They open their eyes in the morning but don’t feel rested.

This is why so many kids say, “I slept all night but I’m still tired.” The issue isn’t how much sleep—they’re getting—it’s how deep.

So how can we help kids wake up truly refreshed?

First, make phones off-limits at least 60 minutes before bedtime. No exceptions. That final hour is when the brain prepares for deep sleep. Interrupting it with screens is like turning up the volume when the mind is trying to be quiet.

Next, keep phones out of the bedroom entirely. Yes, this can be a big change. But it’s one of the most powerful ways to protect your child’s rest. When the phone isn’t nearby, the temptation to check it disappears. And so does the risk of sleep being broken all night.

If your child uses their phone as an alarm, get them a simple bedside clock. If they need music or sounds to fall asleep, use a speaker that doesn’t involve interaction or light-up screens.

Teach your child to check in with their body each morning. Ask: “Do you feel clear or cloudy? Calm or rushed? Energized or drained?” Help them link their nighttime habits to their morning state.

You can also use this as a confidence-building moment. Let your child know that they deserve to feel good when they wake up. They deserve mornings that feel light and clear—not groggy and heavy. Help them claim that as a daily goal.

At Debsie, we see the difference in students who start their day refreshed. They’re brighter, quicker to engage, and more emotionally balanced. And it all starts the night before—not just with sleep, but with the choice to put the phone away.

28. 4 out of 5 teens say they’d sleep more if they weren’t on their phones at night

This is one of the most revealing stats in the entire list: 4 out of 5 teens admit that they’d get more sleep if they weren’t on their phones at night. That’s 80% of teens saying they know the problem—and they know the solution.

This changes the conversation completely. Because now we’re not dealing with denial. We’re dealing with a habit they don’t know how to break. Teens want to feel better. They want to sleep more. But phones are designed to hook their attention, and once it’s bedtime, it’s especially hard to let go.

Let’s talk about why this happens.

At night, after the noise of the day has settled, the phone becomes a comfort item. It’s entertainment. It’s connection. It’s a distraction from stress or loneliness. But the cost is high: poor sleep, tired mornings, low focus, and mood swings.

Many teens don’t want to give up that nighttime scroll. But they also don’t want to feel the way they do in the morning. So they get stuck in a loop: knowing what’s wrong but feeling powerless to change it.

That’s where support—not control—makes all the difference.

If your child is one of those 4 out of 5 who knows they’d sleep better without their phone, start with that awareness. Say, “It sounds like your phone is getting in the way of your rest. Want help finding a new routine that feels better?”

Then work together to build a realistic nighttime plan. You don’t have to cut everything out at once. Even shifting the phone away from the bed or turning off notifications can help. Start with 15 screen-free minutes before bed, then increase it each week.

Next, help your teen fill that gap with something they actually enjoy. If scrolling was helping them relax, what else could offer the same feeling? A calming playlist, a warm shower, a funny podcast, or journaling about the day are all great options. Let them try different things and choose what works for them.

If they feel uncomfortable being “off” their phone at night, that’s a signal. They may be using the phone to manage anxiety, boredom, or even loneliness. In that case, be present. Offer a moment to talk, share, or simply sit together before sleep. That emotional connection can often replace the need for digital comfort.

Most importantly, don’t make it a fight. Make it a partnership. Let them lead the change, with your support in the background. Give them space to experiment and encouragement when they succeed.

At Debsie, we believe in empowering kids to take ownership of their learning—and their wellness. If 80% of teens are already saying they’d sleep more without their phones, let’s listen. Let’s help them get there. Because better sleep means better days, better minds, and better lives.

30. REM sleep reduction is directly linked to a 35% decline in memory recall the next day

Here’s the closing truth bomb: when REM sleep is reduced, memory recall the next day can drop by 35%. That’s not just a bad night. That’s a brain that can’t access what it learned yesterday.

Let’s break that down.

REM sleep is the stage when your brain processes emotions, creativity, and—most importantly for students—long-term memory. It’s the moment when the brain takes everything it absorbed during the day and decides what to keep. Think of it as the brain’s “Save button.”

When REM sleep is shortened (which happens from late nights, screen time, and social media scrolling), the brain doesn’t get enough time to do that saving. And what happens? Information either gets lost, scrambled, or buried too deep to retrieve.

This is why a child might study hard one night, only to feel like it all disappeared by morning. It’s not that they didn’t try—it’s that their brain never got the chance to properly store the material.

And this 35% drop in memory isn’t just about school. It affects everything:

• Forgetting what a teacher said in class
• Drawing a blank during a test
• Struggling to remember steps for a project
• Losing focus in conversations or social settings

So even if a child is doing all the right things during the day—studying, attending class, taking notes—it can all fall apart without enough REM sleep at night.

And here’s where social media gets in the way.

As we’ve seen earlier, late-night screen use delays REM, shortens total sleep time, and increases sleep fragmentation. That’s a triple hit to the brain’s memory system. The longer a child scrolls, the less REM they get—and the less they remember the next day.

So how can we protect REM—and boost memory power?

Start by creating a REM-friendly bedtime routine. That means:

• Phones off at least one hour before bed
• Low lights in the bedroom
• Calm, non-stimulating activities (reading, writing, soft music)
• Consistent bedtime and wake-up schedule—even on weekends

Also, focus on teaching your child the link between sleep and memory. Tell them: “When you sleep well, your brain saves things better. You’ll remember more, and feel less stressed.”

Make it real. Make it visual. You could even say: “REM is like your brain’s librarian. If it doesn’t have time to do its job, your notes get lost in the back room.”

And if your child is working hard at school, remind them that sleep is part of their study strategy. It’s not the reward for studying—it’s part of the process. Studying late at night on their phone is a setup for forgetfulness. Studying earlier, then sleeping well, is a setup for success.

At Debsie, we’re building more than sharp minds—we’re helping kids become self-aware learners who understand how their brains work best. Protecting REM sleep might be the single greatest “study hack” no one talks about.

Let’s help our kids reclaim their rest, remember what matters, and rise to their full potential—one night at a time.

Conclusion

We’ve covered a lot. Thirty powerful stats. Thirty eye-opening truths. And one loud message repeated over and over again: what happens at night shapes what happens the next day.

From bedtime drift to REM loss, from anxiety to memory fog, the science is clear—social media habits before sleep are silently reshaping our children’s minds, moods, and learning power. But the good news? These effects are not permanent. They’re habits. And habits can be changed.